GCSE Dance Revision Good Studio Practice Warm Up and Cool Down, Prevention of injury, Safety in the Dance space and Nutrition.

Task - Warm up Why do you think it is important to warm up? What is important to include in your warm-up? Put on board in mind map formation.

Why Warm Up? To Prevent Injury Raises pulse rate which ready for performance Mind Active and alert To Prevent Injury Raises pulse rate which Increases blood flow to muscles, increasing oxygen level and body temperature

WARM UP the body needs to be well prepared for physical exercise it is not such a good idea to suddenly begin strenuous activity and expect the body to be able to adapt without injury these basic requirements need to be satisfied: the pulse rate should be gradually raised to a level approaching that experienced during the activity

Joint flexibility need to be addressed through a series of moderate stretching and mobility exercises the skills or movement that are part of the activity could be included also as part of the warm up the performer should become mentally focused on the activity to come The Warm-up is done in three stages. Pulse raiser (Cardio), Mobilisation, Stretching

THE COOL DOWN the purpose of the cool down is the opposite of the warm up when the body has been working to maximum level it must be allowed to return gradually to its normal resting state the main three reasons for a cool down (warming down) are: 1 - your heart rate and respiration rate need to gently return back to normal 2 - lactic acid and other waste products are removed from your muscles 3 - it helps prevent muscle soreness and aids recovery

Task Complete a plan for a 10 minute warm up for the beginning of your dance class. Create 5 minute plan of good ideas for cooling down.

Prevention of Injury. There are a number of injuries that are associated with dance the most common include ankle and knee injuries. There are two different types of sports injury Those caused by sudden stress on the body Those developed through overuse.

Prevention of injury 2 Dancers can avoid injury through… Making sure they are fit for the activity Correct technique Performing movements at the right level (not trying things that are too hard!!) Correct footwear that is in good condition (e.g. Pointe shoes) Hazards in the dance area Warm-up and Cool Down!!

Injuries Sprains -A sprain is an injury to a ligament at a joint. It is often the result of a sudden or unexpected wrenching movement at the joint, that pulls the bones within the joint too far apart and tears the tissues surrounding the joint. Symptoms- Pain, Swelling, Bruise

Injuries 2 Fractures These can be open or closed. Open fractures mean the bone is cracked but the skin is not damaged Closed Fractures mean that the skin is damaged and the bone may stick out. Signs and Symptoms: May have heard or felt it snap, tenderness and pain, not able to move body part normally, swelling, may look deformed.

Injuries 3 Other examples of injuries include: Dislocations- Bone is pulled out of it’s normal position, usually caused by violent twisting Torn Cartilage – Can happen at Knee, caused by violent twisting Strained or pulled muscle / tendon – Caused by violent overstretching Cramp – Occurs when muscle fibres fail to relax, their blood supply is cut off causing pain (if this happens slowly stretch the muscle out) Stitch, cuts, bruises, abrasions (grazes).

Treatment for injuries Rest Ice Compression Elevation Remember RICE!!

Safety in the dance space. As mentioned before it is important to remember that injuries aren’t prevented purely by performing a warm up. The dance space also needs to be carefully thought about.

TASK Think of hazards within the dance space that could cause a dancer injury.

The dance space Obstructions: Is there anything on the floor that shouldn’t be there? (Water, paper, litter, etc.) Is there anything around the side of the room that could be a problem? Nature and placement of set design and props: Lighting Scenery Props for dancing. Temperature: Ideal is between 18° and 24°C. It is important to wear layers so the dancer can add or take away as needed. Floor: Ideal is sprung floor which is clean and non-slip.

Personal Safety In addition to this performers need to ensure they are wearing correct clothing that will allow them to move. Trousers need to short to avoid slipping over, have no zips / buttons in places where the performers may injure themselves. If footwear is worn it needs to be appropriate to the dance style as well as being in good condition. In addition to this performers need to ensure that they are not wearing any jewelry, and that hair should be tied up. Also dancers shouldn’t perform if they have an injury, fever or immediately after eating.

Personal Care Nutrition The body needs 5 nutrients for energy, to grow and repair itself: Carbohydrates Proteins Fats Vitamins Minerals In addition to this the body also needs water and fibre.

Task - Nutrition Working in pairs try to match the nutrient with the correct function Nutrient Function Minerals Provide energy Proteins Provide energy and insulation, often stored under the skin Vitamins Needed for growth, the building and repair of body cells Carbohydrates Help in the formation of bodily tissues (hair, teeth, skin and nails) and are necessary for all chemical reactions in the body Fats Essential for the uptake of vitamins, the formation of bodily tissues and the carrying out of chemical reactions

The Correct Functions of Nutrients Carbohydrates Provide energy Fats Provide energy and insulation, often stored under the skin Proteins Needed for growth, the building and repair of body cells Vitamins Help in the formation of bodily tissues (hair, teeth, skin and nails) and are necessary for all chemical reactions in the body Minerals Essential for the uptake of vitamins, the formation of bodily tissues and the carrying out of chemical reactions

Balanced Diet A balanced diet for a dancer needs to consist of a variety of food types. It may look like this: Fruit and vegetables (vitamins) – 33% Rice, bread, pasta, potatoes (carbohydrates) – 32% Dairy (for bones, teeth, energy) – 15% Meat, fish, eggs, pulses (proteins) – 12% Fats / Sugar – 8% Water – For all body processes the body needs 2 to 3 litres a day. Remember food is more than just fuel, it is the construction material with which your body builds and repairs itself.

Dehydration. Dancers sweat a lot during daily classes, rehearsals and performances. If you do not drink enough water as part of your daily diet, you could suffer from any of the following: Fatigue, or deep-seated tiredness Inability to react appropriately Inability to concentrate Feelings of light-headedness Muscle cramps